Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip the barbell with an overhand, shoulder-width grip, palms up. Slowly lower the bar by flexing your wrists, feeling a stretch in your forearms. Curl the bar upwards by extending your wrists, squeezing your forearms. Briefly hold at the top, then lower the bar with control.
To isolate your forearm muscles, focus on keeping your forearms as stationary as possible throughout the movement, minimizing any rocking or twisting. At the peak of the curl, actively squeeze your forearm muscles to maximize contraction and fully engage the target muscles. Control the roll of your wrist during the lift and lower to prevent momentum and ensure a smooth, deliberate motion. Maintain a neutral elbow position throughout the exercise, avoiding leaning or letting your elbows flare out, which can shift the focus away from your forearms.
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